ABOUT THIS EPISODE
We revisit the big pull from the ground up: bar path, posture, and bracing cues; how to choose between conventional, sumo, and trap-bar based on limb lengths and history; and how to progress without beating up your back or grip.
WHAT YOU’LL LEARN
A clear setup sequence: stance, foot pressure, hand position, lat set, diaphragmatic brace.
When to rotate pauses, deficits, block pulls, and trap-bar work to target weak ranges.
How to use micro-loading, rep cycling, and RPE caps to break plateaus.
Practical equipment choices (mats, platforms, bars, plates, collars) that improve safety and consistency.
KEY TOPICS
Bracing and spinal neutrality: 360° expansion, “ribs down,” long spine, pushed-away floor.
Volume/intensity planning: one heavy day plus a lighter technique/assistance day.
Accessory menu: RDLs, hip hinges, rows, hamstring curls, reverse hyper/GHD, grip work.
QUICK ANSWERS
Q: How often should I deadlift?
A: Most lifters progress on one hard session and one lighter technique/assistance session per week; keep at least 48–72 hours from heavy squats.
Q: Conventional or sumo?
A: Pick the style that lets you keep a neutral spine and shortest bar path; longer femurs/shorter arms often favor sumo, longer arms often favor conventional.
Q: Do I need a platform or mats?
A: Yes for longevity—platforms and dense mats protect floors, reduce rebound, and make bar height consistent, which helps technique and recovery.
SHOP THE EPISODE
IRON COMPANY 20 kg Olympic Weightlifting Bar (195K PSI)
https://www.ironcompany.com/olympic-weightlifting-bar-20kg-195-000-psi-iron-company-ic-ob-5150?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep81
IRON COMPANY Premium Rubber Bumper Plates
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Heavy-Duty Deadlifting Mats
https://www.ironcompany.com/heavy-duty-deadlifting-mats?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep81
Legend 8×8 Lifting Platform
https://www.ironcompany.com/8x8-lifting-platform-legend-fitness?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep81
PlateMate Add-On Weight Donuts (micro-load your pulls)
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IRON COMPANY — trusted gym equipment & flooring since 1997
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